Are you also a home worker? Maybe you have attention deficit hyperactivity disorder, or ADHD ( attention deficit hyperactivity disorder), as we all know it. If so, working from home can be both a good thing and a big challenge for you. Because you don't have friends shouting at you from the other side or colleagues tapping you on the shoulder like in the office, you might think that you can get your work done at a loss. But is that really the case?
To get work done properly from home, we need to have good focus, the ability to organize our work, and the ability to manage time. But a person with ADHD may lack all three of these things. At the office, our boss and our friends somehow motivate us to work. But at home, we are alone. That means we have to figure out our own work, we have to motivate ourselves. So, let's see how to overcome this challenge and work successfully from home.
Shall we create a work environment?
You may not have small children or pets at home. But home is a place full of distractions. Imagine, while you are working, you are reminded of your favorite TV series, messages from friends come to your phone, and you feel like going to social media. These are what we call "landmines."
To avoid this, make your office the quietest place in your home. Hang a "Do Not Disturb" sign on the door of the room where you work. Tell your family what hours you will be working and not to talk to you during those hours. Some people find that listening to a quiet sound or music while working helps them concentrate . If you are one of those people, you can put on some soft music, turn on a fan, or play some `white noise`.
Also, remove all unnecessary things from your desk. We call it "clutter reduction." When your desk is tidy, you feel like working and your work becomes more efficient.
If possible, try using a `standing desk`, which means a desk where you can work while standing. If not, you can also make one yourself by placing your laptop on a bookshelf or a cupboard. This will help you avoid the health risks of sitting in one place all day and help you focus better on your work.
A schedule for work, a schedule for the day!
Even if you're not in the office, don't give up on your routine. Maybe you have more energy when you start work at 10 am than at 9 am. If so, it's okay to start work at that time. But make it a habit to start work at the same time every day. Just like going to the office.
Take your ADHD medication exactly as prescribed by your doctor. It's never a good idea to stop taking your medication during a busy time like this. If you have any questions about this, be sure to talk to your doctor.
Even if you can stay in your nightgown all day, wake up in the morning, wash your body, and put on a nice outfit. It creates a frame of mind that you want to work. It also makes you look more professional, even on a video conference call.
Make sure to set aside time for lunch and short breaks in your daily schedule. After lunch, take a few minutes to walk outside and do some exercise . This will give your mind a good reset.
The time at the end of the day is just as important.
When working from home, the line between your work and personal life can become blurred, so it's important to set a time to end the day.
Let's use tools that help us organize our work.
The simplest way to organize your work is to make a to-do list the old-fashioned way. Or you can use sticky notes on your laptop to remind yourself of things to do. In addition, there are many apps and tools that you can use on your phone or computer.
| Tool Type | How to use and benefits |
|---|---|
| Calendar Software | Use the calendar on your computer or phone to remember meetings and deadlines. Set an alarm for each event an hour or two before it happens. Then set another alarm for 15 minutes before it happens. That way, you won't miss any meetings. |
| To-Do List | Every morning when you start work, look at the tasks you have to do for the day and the week, and write a to-do list for that day. If you have big tasks, break them down into manageable chunks. Update the list at the end of the day. |
| Apps that block distractions | If you frequently visit social media or other websites while working, use an app like RescueTime or SelfControl to block those distractions, or track how much time you spend on them. |
The importance of staying connected with people in the office
Even if you're not physically in the office, you can still stay connected with others. Communicate regularly with your manager and other coworkers through `calls`, `video conferences`, `emails`, and `texts`. This will not only help you work together as a team, but it will also help you feel less lonely. Remember, working from home with ADHD can be challenging, but with the right strategies and planning, you can successfully overcome it.
Take-Home Message
- Set aside a space for work: Choose a quiet spot in your home, remove unnecessary items, and keep it organized. This will help you stay focused.
- Work on a schedule: Start and finish work at the same time every day. Make sure to set aside time for lunch and breaks. This will help you balance your work and personal life.
- Follow your doctor's instructions: Take your ADHD medication exactly as prescribed. Be sure to talk to your doctor if you have any concerns.
- Get help from technology: Make your work easier by using to-do lists, calendar alarms, and distraction-blocking apps.
- Don't be lonely: Stay connected with people in your office. It's good for your mental health as well as your work.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න